Using resistance bands in your strength training routine seems to be a new fad, for a good reason. The extra resistance helps you target certain muscle groups and adds a gentle amount of force said muscle to help with muscle-building tension. They are also light and compact, making them easy to travel with or to use in a packed gym.
You have two options with this workout, either follow the number of reps given for each exercise then repeat three more times: or use a timer and set it for intervals of 45 seconds (each exercise), rest for 15 seconds and then repeat.
- Resisted Stiff Leg Dead Lifts: 15 reps. Step onto the band, reaching down with a flat back, grip the side of the band not under your feet. Pull up using your core until your standing up straight.
- Squat With A Side Kick: 15 reps. Place the band around your thighs, go down into a squat, stand up and kick one leg out to the side. Repeat.
- Squat Hold Butterfly: 12-15 reps. Place the band around your thighs, go down into a squat, push your legs against the band, fanning your knees out to the side. Stand up, repeat.
- Split Squat Kick Backs: 10 reps each leg. Place the band just above your knees, step back into a lunge, kick the rear leg back, set back into a lunge and repeat.
- Side Step to Jump Squat: 8-10 reps. Place the band around your thighs, go down into a squat. Step to the side 4 times, squat lower, jump off the ground, repeat.
- Laying Hip Abductions: 15 reps per leg. Lay on your side, with your feet stacked on top of each other, the resistance band around your ankles. Lift the leg that’s on top, up into the air, hold for 5 seconds, repeat 15 times, switch legs.